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Tuesday, December 22 2015

Posted by Mandee on December 21, 2015   |   29 Comments

strong ladies

 

 

WOD:

A. Bench Press: 8-10 / 6-8 / 4-6 / max reps / max reps  E2MOM

B. “No Limits” by DB

0:00 – 2:00: hang power clean 95/65  RX+ 115/80  (55 and over 75/55)

2:00 – 3:00: rest

3:00 – 5:00: hand release push-ups or HSPU

5:00 – 6:00: rest

6:00 – 8:00: rope climbs or pull-ups or muscle-ups

8:00 – 9:00: rest

9:00 – 11:00: box jumps 24″/20″ or 30″/ 24″

11:00 – 12:00: rest

12:00 – 13:00: hang power clean 95/65  RX+ 115/80  (55 and over 75/55)

13:00 – 14:00: rest

14:00 – 15:00: hand release push-ups or HSPU

15:00 – 16:00: rest

16:00 – 17:00: rope climbs or pull-ups or muscle-ups

17:00 – 18:00: rest

18:00 – 19:00: box jumps  24″/20″ or 30″/24″

Score = total reps combined

 

REMINDER: We will have three classes on Christmas Eve: 730am, 9am, and 1030am. Childcare WILL be available from 845am-12pm. Sign up on MBO to reserve your spot in class! 

All classes canceled on Christmas Day. 

 

29 responses to “Tuesday, December 22 2015”

  1. Mandee says:

    Strong ladies squatting heavy weight! I love it! 🙂

  2. Mimi says:

    Now, this mama has a tiny baby and is exhausted and still shows up everyday and puts everyone to shame!!! looking awesome Naomi!! and Shana looking strong in the background!!!!

  3. Nathaniel says:

    Yessiree…these two get it done. They ain’t scared of Overhead Squats.

  4. Emerald says:

    Two of my favorite ladies! Strong and beautiful!

  5. Daniel S. says:

    Naomi and Shana are as good as they get at CFHSV!

  6. Jessica Thompson says:

    Naomi! There’s my little mama! So strong &encouraging!! Shana holding it down in the background. I see you boss

  7. Kobra says:

    For these two, there are “no limits”!

    I’m especially fond of that crazy lady in the back 🙂

  8. Tracy says:

    Naomi and Shana! My girls doing work 🙂

  9. Patty says:

    BEAUTY AND THE BEASTS! Two of the sweetest and strongest! Love them both

  10. Josh Kennedy says:

    A: 135(10)-165(8)-185(6)-205(3)-205(2)
    B: 250 reps: 95# HPC, HRPU, Pullups, 24″ box jumps

  11. Naomi says:

    Shana looking strong as usual!! I love working out with this strong, inspiring woman!! Thanks to all the CFHSV coaches and athletes!! You guys have been key in helping me throughout my pregnancy and after!!

  12. Brent P. says:

    Notice I quietly passed the torch back to her.

  13. Clair says:

    Love this picture of 2 strong and amazing women!
    A. 65(8) 80(6) 90(4) 95(3) 95(3)
    B. 177 reps Rx
    39 hpc-32 HSPU, 4 rope climbs, 33 box jumps, 23 hpc-22 HSPU,
    3 rope climbs, 21 box jumps
    Enjoyed the 6:00 a.m. class! Thanks for the great coaching, Kodi!

  14. Dani says:

    These ladies make my heart happy every time I see them!

  15. Zee says:

    Love Naomi!!! Such a beautiful soul!!!

  16. Zee says:

    Go Shana!!! You look awesome!!

  17. Nathaniel says:

    Yesterday’s WOD :

    A. 230(10) – 275(8) – 310(4) – 350(2) – 350(2)

    B. 18:22 rx +

  18. Shana says:

    Naomi, you can do it all friend! Your dedication and fight is incredible. Seeing you come back after having a baby and putting up phenomenal scores is amazing. Love working out with you!

    A: 85-10 95-8 110- 6 120-2 120-2
    B: 140 80#/ HSPU/ MU/ 24″

    Yesterday’s WOD:
    A: 140-10 160-8 185-6 205-2 205-2
    B: 25:18 RX+ Bottom to top..

  19. Jeremy M says:

    10:30 Open Gym (yesterday’s wod):
    A: 195(8)-225(6)-260(4)-285(4)-290(3)…3rd day of sqt in a row, stayed 10#s under and chose less reps.
    B: 21:44, RX+ (bottom to top)
    – great time working out, punishing wod!

  20. Bradley F says:

    AM: Yesterday’s WOD

    A. 190(8)-220(6)-255(4)-285(2)-285(4)

    B. 22:08 Rx+

    PM: Today’s WOD:
    A. 150(8)-175(6)-200(4)-225(3)-225(3)
    B. 193 Rx+ 30″/MUs

  21. Andrew says:

    A. 165(10)-195(8)-220(4)-240(1)-240(1)
    B. 235, 115/MU/30in

  22. Kobra says:

    Yesterday’s Wod

    A. 195(8) – 230(6) – 260(4) – 295(2) – 295(2)

    B. 24:18 RX+

    Today’s Wod

    A. 160(8) – 190(6) – 215(4) – 240(2) – 240(2)

    B. 199 RX+ 30″/MUs

  23. Mandee says:

    Yesterday’s WOD:
    A. Back squats: 8@155 – 6@180 – 4@210 – 1@235 – 2@235
    B. 19:55 RX+, bottom to top
    Today’s WOD:
    A. Bench: 8@100 – 6@120 – 4@135 – 2@150 – 2@150
    B. 219 reps RX+ (HSPU, 24″, muscle ups)

  24. Mimi says:

    A: 55(10)80(7)85(4) didn’t do max reps….
    B: 154 rx with HSPU

  25. Heath Sharp says:

    Yesterday’s WOD

    19:14 RX+

    Today’s WOD

    187 RX+

  26. Nathaniel says:

    Today’s WOD :

    A. 165(10) – 195(7) – 220(4) – 250(1) – 250(1)

    B. 216 rx + ( HSPU, Muscle Ups, 30″ )

  27. Justin says:

    165(10)-185(8)-205(6)-235(4)-235(4)
    150 115, rope climbs, 30 ” , hspu first round hrpu second